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Sound sleep- the main ingredient of your healthy and fit life!

For a person to be healthy and fit, he or she really needs to understand the essential needs of his body that are a nutritious food and a sound sleep. Sleep promotes a healthy brain functioning and emotional well being. In fact, it is just as important as eating healthy and exercising. A good night’s sleep is incredibly important for health.

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. It enhances safety and alertness when performing different tasks. Sleep debt increases the tendency of falling asleep or feeling drowsy at daytime.When one sleeps, the brain is able to commit new information to the memory via a process known as memory consolidation.Sleep is essential for a person’s health and well being, according to the National Sleep Foundation (NSF).

Every single person has a different sleep requirement. Timing, duration, intensity, and even sleep conditions change from person to person. The only problem is we don’t know them. I for one, may be a sleeper who just needs five hours from midnight to 5 am, whereas you may be able to satisfy your sleep needs with just four hours, from say 2 am to 6 am.

Here's an estimate of sleep requirement for different age groups

Newborn-4 months
Total Sleep: 16-18 hours
Nighttime Sleep: 8-9 hours
Naps: 7-9 hours (3-5 naps)

4-12 months
Total Sleep: 12-16 hours
Nighttime Sleep: 9-10 hours
Naps: 4-5 hours (2-3 naps)

1-2 years
Total Sleep: 11-14 hours
Nighttime Sleep: 11 hours
Naps: 2-3 hours (2 naps)

3-5 years
Total Sleep: 10-13 hours
Nighttime Sleep: [10-11] 10-13 hours
Naps: 0-1 hours (naps usually stop by age 5)

6-12 years
Total Sleep: 9-12 hours
Nighttime Sleep: 10-11 hours
Naps: n/a

Benefits of sound sleep

Fewer chances of chronic problems

Studies explain that people who take proper sleep are less prone to chronic problems. Hence, prolonged sleep deprivation has been linked to increased risk of heart diseases, high blood pressure, diabetes, kidney disorders and stroke. This probably explains why some studies discovered that individuals who have a sleep routine of 7 – 8 hours of sleep every day tend to live longer than their counterparts who sleep less than 6 hours.

Better weight control

It has been observed that people who take proper sleep are less prone to suffer from obesity.Sleep ensures a healthy balance of the hormone that stimulates appetite (ghrelin) and the hormone that makes you feel full (leptin). The consequence is that you tend to feel hungrier when not well-rested because ghrelin levels are high while leptin levels are low. No wonder prolonged sleep deprivation can easily set you up for obesity and type 2 diabetes. In the same vein, sleep deficiency results in elevated blood sugar levels.

Strong immune system

Researchers exposed some 150 people to a cold/flu virus having previously monitored their sleep habits for 2 weeks. It was discovered that those who slept for less than 7 hours a night were three times more likely to fall sick than people who got at least 8 hours of sound sleep every night.Good sleep helps to boost your immunity and protect you from common infections.

Sharp and Good memory

Three stages were discovered in memory formation and they are acquisition, consolidation, and recall. Whereas the first and last stages can only be achieved in the wakeful state, consolidation of acquired memories mainly takes place during sleep. Hence, without good sleep, memories acquired during the day might not get stored correctly and are easily lost. Similarly, studies have also shown that good sleep enhances the learning process. Whatever it is you intend to learn, how to drive a car, how to solve math etc, it takes a sound sleep to succeed at it.

Enhances growth and development in children

Research has shown that deep sleep is needed to trigger the body to release hormones that promote normal growth and development in children and teenagers. A sleep-deficient child may have problems getting along with others. He lacks motivation and has problems with paying attention and learning in school which in turn takes a heavy toll on his academic performance.

Here are some magical ways which may help you to have proper sleep

  • Make a sleeping schedule and follow it.

  • Maintain a proper sleeping environment in your room.

  • Exercise regularly.

  • Maintain correct posture while sleeping and use comfortable pillow and mattress.

  • Have light meals at night time.


Massage therapy is the other option used to have a proper sound sleep.Massage therapy is manual manipulation of soft body tissues (muscle, connective tissue, tendons, and ligaments) to enhance a person’s health and well-being.

if you need one, book an appointment with one of our physiotherapists, click here to contact us today.